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Four Bench Press Guidelines The "holy grail" of weight training exercises is the bench press. One of the first things you always hear when weightlifters or gym rats chat to each other about their workout regimen is them bragging about how much they can bench press. We "gym rats" take tremendous satisfaction in our ability to bench press a certain amount of weight. While pushing yourself to the limit can help you reach your full potential, it's crucial to take the right safety measures to avoid suffering a terrible accident.

The 2009 bench press injury that USC standout running back Stefan Johnson sustained opened everyone's eyes to the importance of proper safety in the fitness industry. Johnson sustained an injury while performing 275-pound bench presses as part of a regular practice. His throat was struck by the falling bar, which resulted in some really serious injuries. Johnson needed immediate surgery to fix his torn muscles, Adam's apple, and crushed vocal chord. His remarkable survival was attributed by doctors to his powerful neck and upper body muscles, which maintained his airways open.

I think you're paying attention to me now! This story isn't designed to frighten you; rather, it's meant to demonstrate the need to take the necessary safety measures since, if it can happen to a top collegiate running back at one of the most prestigious schools in the country, it can happen to anyone.

1. Always use a spotter when lifting.

Having a spotter there during your bench press is crucial, even if you are lifting relatively modest weights. When you release the weight, the spotter should plant both hands firmly on the bar and hold it there until it is absolutely obvious that you are in complete control of the bench press bar. It is simple to have a hand slide or even a shoulder/elbow give out when lifting a light weight relative to your strength level. Exercises like the bench press are quite physically demanding, and many different parts of the body might get injured when performing them. Because the bench press places a lot of strain on the joints in the upper body, it is imperative to always have a spotter nearby!

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Knowing your spotter and attempting to lift with the same person each time are two more wise generalizations. You run the risk of getting noticed if you ask a complete stranger to do so because you never know what level of experience they have or how much weight they are used to lifting.

If you must bench press by yourself for whatever reason, make sure you use a "power rack." Power racks are common in gyms, and they incorporate safety pins that catch the bar in case it falls. Ensure that the safety pin on the power rack is in the correct position to prevent it from getting in the way of your downward repetitions.

2. RECOGNIZE YOUR LIMITS!

I have to emphasize this again. Everybody has occasionally felt like Superman in the gym, believing they can push themselves further than they ever have. The vast majority of injuries have occurred when individuals are trying to lift greater weight than they have previously lifted. If you have ever tried a bench press with a weight of 250 pounds or more, Avoid being the idiot who tries to lift 285 pounds and gets the bar forcibly dropped on your chest or tears your pectoral muscle. Most people underestimate how physically taxing it is to try to lift even 25 pounds more on the bench press than you have ever lifted. Avoid increasing your weight to more than 5 pounds at a time if you want to try a one-rep maximum on the bench press. You can attempt to lift five pounds extra after you've finished the lift, but you should never attempt to do so without a spotter.

Telling your spotter that you are trying a career-high bench press is important. In order to ensure that you can stabilize the weight, a competent spotter should help you down while keeping his hands on the bar. The spotter should remain hands-free on the bar during climbing until assistance is required. Numerous injuries can be avoided this way, and in the unlikely event that the bar falls onto your chest due to its weight, the spotter will already be in the ideal position to help avoid serious harm.

3. Put on exercise gloves at all times

Some of the bars get extremely slippery with wear, and they can get extremely slippery if your hands start to perspire. You'll get an iron grip on the bar and a pleasant psychological boost to lift more weights if you invest in quality training gloves. Workout gloves are essential while trying to raise large weights on the bench press. Gripping the bar with gloves should prevent any hand slippage, thus it's a wonderful preventative step.

4. Verify that you have extended

Before you get on the bench, take some time to loosen up your entire upper body. Since the movement involves the muscles in your shoulders, back, chest, and legs, you should stretch them all. By comprehending and putting this frequently missed step into practice, many accidents can be prevented.

To avoid any mishaps or injuries, don't forget to go over all four of these guidelines before your next practice. Make sure to perform the bench press safely as it's intended to be an enjoyable physical challenge!

Bench-MorTM has created the quickest method for raising your maximum bench press and promises to boost it by 10%. The patent-pending tool will help you develop excellent technique and muscle memory, which will result in rapid and significant power gains, while also lessening the strain on your shoulders, elbows, and chest.